How to Have a Healthy Thanksgiving

Here at MINES, we are always looking for ways to fill our bodies with wholesome foods to keep ourselves alert and healthy.  One of the ways to combat stress and fatigue is with a balanced diet. With Thanksgiving only a couple of days away, the holiday season is in full force, which means that there will be generous amounts of delicious food at family gatherings and holiday parties – unfortunately, a lot of this food can be unhealthy. I do all of the Thanksgiving Day cooking in my family, which means that I have to pay attention to sugar content for a few diabetics, cholesterol content for my grandparents, fat content for my significant other, and sodium content for my mother. Needless to say, I’m always on the lookout for tasty recipea that are healthful for all. Considering most Thanksgiving meals include lots of butter, sodium, and sugar, it’s easy to see how keeping track of healthy habits can fall to the wayside.

Ultimately, the holidays are not an easy time to be maintaining a diet, but health and wellness don’t need to be put on the back burner simply because it’s Thanksgiving. The reality is most of our tables are filled with whole ingredients like turkey, vegetables, and fruits. The key to maintaining those rigid diets over the holidays is to simply adjust cooking technique and look for balanced recipes. Also, avoiding boxed and processed ingredients is a great way to ensure that the holidays stay healthy – quality control is extremely important when it comes to watching what we eat. Prepackaged foods often contain preservatives, large amounts of sodium, and chemically-based ingredients that can leave people feeling bloated and unhealthy.

In my quest to find some wholesome recipes for Thanksgiving, I found that EatingWell.com had a wonderful breakdown of nutrition facts, as well as nutrition profiles (i.e. labeling recipes diabetes appropriate, low sodium, etc.).  The website also has structured menus and budget-friendly wine recommendations. Whether you are counting calories or just trying to make sure that your holidays don’t weigh you down, these recipes will help you make a fantastic meal that you can really feel good about. Visit http://www.eatingwell.com/recipes_menus/collections/healthy_thanksgiving_recipes to find delicious variations on sweet potatoes, soups, turkey and poultry, stuffing, and of course, desserts. Making sure that we continue to remember what keeps us healthy will make the holiday season something to enjoy.  Have a wonderful holiday!

Sarah Kinnel

Marketing Assistant

Oh, the Food!

It is the Friday before Thanksgiving, less than 1 week away from the food, the parades, the football and most importantly, the visitng with friends and family.

I can smell the aroma of turkey, ham and pie as well as hear all the activities running through the house. And don’t forget the dogs following every step you make in the kitchen waiting for that scrap of food that just happens to fall on the floor.

It is the end of Fall and in many parts of the country orange and yellow leaves are still dropping from the trees. After dinner activities will include walks to exercise off some of that great food. In other parts of the country, such as Denver where MINES & Associates is based, we have already had 2 heavy snows; 10 and 20 inches each. Which brings me to some traditions. While many people head off to start their Christmas shopping the day after Thanksgiving, also known as “Black Friday”, many of us have another tradition…..head up the mountain for the first skiing and boarding of the season. Most of the Rocky Mountain ski resorts are open for this long weekend. Yes, I can smell the fresh scent of snow, the clean brisk air of the mountains and see the beautiful blue ski and white snow covered mountains.

No matter what the activity or tradition you are going to follow this next weekend, please think of the people that are less fortunate than us. Provide some food this weekend to your local food bank or donate some money to help provide food for all.

And last, this is the begining of a fun and exciting, yet hectic time of the year. We all try to do too much and easily start running around in frantic style. Take a few minutes to check out the MINES & Associates web site www.minesandassociates.com for ideas on how to cope with these hectic holidays. We have lots of ideas that will help make the holidays go more smoothly for you and your family. After all, the objective is to enjoy the holidays, not be stressed out over them.

Happy Holidays!

Allan Benson
apbenson@minesandassciates.com

Psychology of Performance – 7

I have the opportunity to observe and participate with businesses and organizations going through growth and contraction. In either scenario, execution is essential. What makes it so interesting from a psychological perspective is the role beliefs and assumptions play in the analysis, planning and execution. The beliefs and assumptions are often associated with a variety of emotional states that the leaders, managers, supervisors and employee experience under either scenario. Yesterday, I had a conversation with a friend who said he wished he did not worry as much as he did during his very successful career. I had a colleague who is a risk manager and is worries about executing on a very aggressive growth plan. I have other colleagues who have laid off significant numbers of their staff due to the impact on the recession and experience depression and anxiety. In each case, the negative emotional states can can contribute to inefficiencies or delays in the execution of the plan. As one cognitive perspective says “Suffering comes from attachment”. One needs to present and nonattached while performing and executing on a plan. Look deeply into this and see if you are limiting your execution in some way.

Have a day filled with equanimity,

Robert A. Mines, Ph.D.

CEO & Psychologist

Mines and Associates

Silence is NOT Golden

Have you noticed the number of behavioral health drugs advertised in newspapers and on the TV? The stigma of having a behavioral health issue is slowly becoming less of an issue, people are opening up to more discussion. The silence is slowly turning to some noise. In the following article written by famous actress Glenn Close and posted on the Huffington Post,
http://www.huffingtonpost.com/glenn-close/mental-illness-the-stigma_b_328591.html,
Glenn makes the following comment; “What mental health needs is more sunlight, more candor, more unashamed conversation about illnesses that affect not only individuals, but their families as well”.

MINES and Associates is a national business psychology firm that deals with EAP, Managed Behavioral Care and BIZPysch consulting services. We have been in business for over 25 years and our capable team of highly trained professionals can help you, your family members, your colleagues and/or your friends. Please check us out on our web page; www.minesandassociates.com.

Please read Glenn’s article below and call or e-mail me with any questions or comments. Thanks!

Allan Benson
MINES and Associates
720-979-8046

apbenson@minesandassociates.com

 

Mental Illness: The Stigma of Silence
By Glenn Close,
Emmy, Golden Globe and Tny Award Winning Actress

Mental illness and I are no strangers.
From Alex Forrest in Fatal Attraction to Blanche Dubois in A Streetcar Named Desire to Norma Desmond in Andrew Lloyd Weber’s Sunset Boulevard, I’ve had the challenge — and the privilege — of playing characters who have deep psychological wounds. Some people think that Alex is a borderline personality. I think Blanche suffers from post-traumatic stress disorder and everyone knows that Norma is delusional.

I also have the challenge of confronting the far less entertaining reality of mental illness in my own family. As I’ve written and spoken about before, my sister suffers from a bipolar disorder and my nephew from schizoaffective disorder. There has, in fact, been a lot of depression and alcoholism in my family and, traditionally, no one ever spoke about it. It just wasn’t done. The stigma is toxic. And, like millions of others who live with mental illness in their families, I’ve seen what they endure: the struggle of just getting through the day, and the hurt caused every time someone casually describes someone as “crazy,” “nuts,” or “psycho”.

Even as the medicine and therapy for mental health disorders have made remarkable progress, the ancient social stigma of psychological illness remains largely intact. Families are loath to talk about it and, in movies and the media, stereotypes about the mentally ill still reign.
Whether it is Norman Bates in Psycho, Jack Torrance in The Shining, or Kathy Bates’ portrayal of Annie Wilkes in Misery, scriptwriters invariably tell us that the mentally ill are dangerous threats who must be contained, if not destroyed. It makes for thrilling entertainment.

There are some notable exceptions, of course — Dustin Hoffman in Rainman, or Russell Crowe’s portrayal of John Nash in A Beautiful Mind. But more often than not, the movie or TV version of someone suffering from a mental disorder is a sociopath who must be stopped.
Alex Forrest is considered by most people to be evil incarnate. People still come up to me saying how much she terrified them. Yet in my research into her behavior, I only ended up empathizing with her. She was a human being in great psychological pain who definitely needed meds. I consulted with several psychiatrists to better understand the “whys” of what she did and learned that she was far more dangerous to herself than to others.
The original ending of Fatal Attraction actually had Alex commit suicide. But that didn’t “test” well. Alex had terrified the audiences and they wanted her punished for it. A tortured and self-destructive Alex was too upsetting. She had to be blown away.

So, we went back and shot the now famous bathroom scene. A knife was put into Alex’s hand, making her a dangerous psychopath. When the wife shot her in self-defense, the audience was given catharsis through bloodshed — Alex’s blood. And everyone felt safe again.

The ending worked. It was thrilling and the movie was a big hit. But it sent a misleading message about the reality of mental illness.

It is an odd paradox that a society, which can now speak openly and unabashedly about topics that were once unspeakable, still remains largely silent when it comes to mental illness. This month, for example, NFL players are rumbling onto the field in pink cleats and sweatbands to raise awareness about breast cancer. On December 1st, World AIDS Day will engage political and health care leaders from every part of the globe. Illnesses that were once discussed only in hushed tones are now part of healthy conversation and activism.

Yet when it comes to bipolar disorder, post-traumatic stress, schizophrenia or depression, an uncharacteristic coyness takes over. We often say nothing. The mentally ill frighten and embarrass us. And so we marginalize the people who most need our acceptance.

What mental health needs is more sunlight, more candor, more unashamed conversation about illnesses that affect not only individuals, but their families as well. Our society ought to understand that many people with mental illness, given the right treatment, can be full participants in our society. Anyone who doubts it ought to listen to Kay Redfield Jamison, a psychiatry professor at Johns Hopkins, vividly describe her own battles with bipolar disorder.
Over the last year, I have worked with some visionary groups to start BringChange2Mind.org, an organization that strives to inspire people to start talking openly about mental illness, to break through the silence and fear. We have the support of every major, American mental health organization and numerous others.

I have no illusions that BringChange2Mind.org is a cure for mental illness. Yet I am sure it will help us along the road to understanding and constructive dialogue. It will help deconstruct and eliminate stigma.

The World Health Organization (WHO) estimates that by the year 2020 mental illness will be the second leading cause of death and disability. Every society will have to confront the issue. The question is, will we face it with open honesty or silence?

Transcend – 9 Steps to Living Well Forever

According to a new book titled Transcend, by Ray Kurzweil there are 9 steps we can follow that create wellness and forestall aging and disease processes.  Here are the steps:

1) Talk with your doctor

2) Relaxation

3) Assessment

4) Nutrition

5) Supplements

6) Calorie Reduction

7) Exercise

8 New Technologies

9) Detoxification

You grew older today, but did you age as well?  If you drank a few cups of green tea, had five servings of fruits and vegetables, exercised for at least 30 minutes at your target heart rate, took nutritional supplements optimized for your age and health situation, spent quality time with close friends and loved ones, had a romantic time with your spouse or significant other, and got 8 hours of quality sleep, then you probably aged very little if at all.

Posted by Ian

Sales Consultant at MINES

Mental Health Issues Among College Students

Driving to work this morning I heard this fantastic story on NPR. College is a difficult transition for so many students to make, but with more people around accepting and paying attention to mental illness, that transition can be made much easier. Mental illness is not something that should be swept under the rug, and with more awareness and respect, students can feel comfortable in their college settings and be set up on a path to success. Click on the following link to hear the NPR story in full. 

http://www.npr.org/templates/story/story.php?storyId=113835383

Sarah Kinnel

Marketing Assistant

HAPPENINGS FROM ACCOUNT MANAGEMENT

EAP & Managed Care – A Good Fit

Last month we talked about the new mental health parity law going into effect as of October 3.  One of the best ways for self-insured groups to make certain their benefits are working well is to use the EAP:

  1.  If employees use their EAP before going to their insurance benefit, there is a cost saving to both the employee and the employer.  The employee has no deductible, co-pay or co-insurance.  For the organization, the cost of sessions does not come out of the insurance pool.  Depending on the EAP model, a large percentage will be able to resolve their issues within the EAP.
  2. If the employee needs care beyond what the EAP can provide, the case manager can help the employee find the appropriate provider and level of care needed.

 

MINES has been providing managed behavioral healthcare since 1986 with a 98% satisfaction rate.  Your account management staff is always available to consult with you in making decisions about whether to provide managed behavioral healthcare and what is appropriate for your organization.

 

Benefit Fair Time

Thanks to those of you who have given us advanced notice on participating in your benefit fair or open enrollment.  So far we have 41 meetings scheduled for the season.   Please call us if you are planning an event so we can be there for you.

 

Welcome To:

The City of Fountain, Colorado – America’s Millennium City and 2002 All-America City. Located at the base of Pikes Peak, part of the great, bold, rugged Rocky Mountain Range, Fountain has all the amenities of urban living at its doorstep, yet is still a place where people enjoy the advantages of neighborly living in a small town atmosphere.

 

Info from our friends at Mental Health America:

 

The fourth annual “Our Health Matters” Community Health and Lifestyle Expo will be held from 11 a.m. – 3 p.m. on Saturday, October 17, 2008 at Rachel B. Noel Middle School (5290 Kittridge St., Denver, 80239). As part of this year’s series on health, a team of bilingual panelists will dispel myths, discuss preventive measures for keeping the H1N1 virus at bay, and the pros and cons of the H1N1 vaccine for attendees.  In addition to the presentation, which will be held at noon, screenings and services will include

free dental screenings and exams for children, blood pressure, cholesterol, HIV and other sexually-transmitted diseases, as well as fitness and tobacco prevention and cessation. Children’s activities and a food court will also be available.

 

Judy Braun

Peggy Hill

Britney Kirsch

Account Management

Psychology of Performance – 6 Impeccable Sobriety

Impeccable sobriety is a phrase I first ran across in Carlos Castaneda’s work. To paraphrase, it is doing nothing that detracts you from reaching your goal. In the psychology of performance this is a powerful concept. We visualize what we want to achieve, see a process/plan for getting there, identify the resources we need to get there, attain the resources, and start. Impeccable sobriety implies that we do not deviate from this course. What happens to most people is that they run low on resources (i.e., dont get enough sleep and are too tired, did not work out and have less stamina, drank and were unfocused, did drugs, overate, let their high risk tendencies get them into situations that were not on track, let their risk aversive tendencies prevent them from effective action, let their all or none thinking get them into a relapse or untenable position, and so forth).  In Castaneda’s world, having less than impeccable sobriety for a shaman or an apprentice, would most likely get the person killed. What about your world, your dreams, goals and aspirations?

Have a day filled with compassion, sympathetic joy, loving kindness, equanimity and impeccalble sobriety.

Robert A. Mines, Ph.D.

CEO & Licensed Psychologist

Mines and Associates

6 tips for lazy workers to get ahead

Some great advice from Anthony Balderamma at CareerBuilder.com

Posted by Ian Holtz, Sales Consultant 9/28/09

On a recent flight I sat next to a businessman who told me that, even at that young age, his children were exhibiting very different personalities.

He saw signs of his wife’s overachieving tendencies in their son. In his daughter, he saw himself. In the first grade she was getting lectured for not applying herself enough. She, too, was a slacker.

He was frustrated by her slacking ways, but he also sympathized because she showed traits of his business mindset.

“She does her own little cost-benefit analysis,” he said. “She realizes that she can do just enough to get by and use the rest of that time for playing and having fun.”

I had never thought of slacking off in those terms, but he was right. I’ve known my share of slackers, and most of them are intelligent people who could easily upstage everyone else’s efforts if they applied themselves a bit more. They knew that. Yet, while everyone was in panic mode trying to get ahead, the slackers knew how to fulfill their obligations, get decent marks and enjoy a relatively stress-free existence.

I’m not saying we should all strive to be slackers. The balance between laid back and high strung workers is probably beneficial to everyone. But in this culture where we’re constantly being told to be better than everyone at everything, slacking off can be the right way to go for your health and your career.

Once upon a time work was a busy place. You showed up, worked hard, stayed late during your busiest periods and then went home.

Today, many people don’t escape work. Before they even arrive at the office, they’ve already sent a dozen e-mails from their phones and held teleconferences with people all over the country. Once you’re actually at work, things are even crazier.

The workplace is different today than it was 10, 20 and 30 years ago, but you should be able to pull back in some areas. You don’t need to overextend yourself to the point that you never relax.

Here are some ways you can be a “slacker” at work and benefit from it:

E-mail can wait. No, really, it can. You don’t have to answer an e-mail the moment it pops up on your screen. Unless you’re waiting for that one message that could make or break your career, you should designate time to check e-mails so that you don’t get distracted while doing other tasks. You can even disable the new message icon and noise alert to help with this.

Saying ‘no’ won’t get you fired. If the boss or someone comes to you with a task that’s part of your core job duties, by all means accept it. If you’re drowning in work, however, telling co-workers that you just can’t get to their request right now won’t necessarily hurt you. If you tactfully explain that you’d like to help them but you’ve got too much on your plate shows you care about the quality and promptness of your work.

Don’t multitask. The ability to simultaneously talk on the phone, send an e-mail and heat up the meatballs for the monthly potluck is an admirable quality but not necessarily the most beneficial. Multitasking has become the de facto approach to daily operations in many workplaces. The problem is that we often end up doing a little of everything and never making much progress on any one task.

Give yourself a break. Literally, just get away from work for five minutes. Take a walk around the floor or step outside for some fresh air. Without Saturday and Sunday off, you’d probably go a little stir-crazy. Think of brief breaks throughout the day as small-scale versions of weekends. You’ll return with a clear head and produce better quality work.

Don’t eat lunch at your desk. Eating at your desk can be an occasional necessity, either because you’re close to a deadline or you’re in a productive zone that you don’t want to interrupt. Having your lunch in front of a computer every day, however, doesn’t give your eyes or your mind time to relax. You might feel like a slacker if you’re the only one taking your sandwich outside for 30 minutes, but your mental health is worth it.

Schedule some “me” time. Go into your calendar and block off a period of time for whatever work you need to do without interruption. Treat that time as if it were an important appointment with your boss and consider it non-negotiable. If someone tries to schedule a meeting with you, tell him or her that you’re busy but can try for another time. If possible, book a conference room so you won’t be interrupted by a chatty co-worker or a phone call.

Balancing Work and Life

Going from being a full-time student to being a full-time employee has been quite the transition over the past couple of months. With graduation just around the corner, I am now beginning to see that my life is headed for some big changes. While school felt like a full-time job, classes were spread out and my schedule was far more flexible. Now that Monday through Friday is fully scheduled, I have realized that balancing work and life is feeling more important than ever. Finding time for family, friends, and relaxation is not always easy, but the good news is that it’s possible. The following article from http://topten.org/public/BI/BI103.html presents some helpful steps when it comes to finding some middle ground between work and personal life.

There is no single formula for attaining a balanced life. It is a personal decision how one combines their career, spouse/significant other, children, friends and self into an integrated whole. The key is to develop creative solutions as you approach the challenges of balancing the responsibilities and joys of your multiple roles. Some of the same skills and strategies you use at work such as planning, organizing, communicating, setting limits and delegating can be used effectively on the home-front for achieving a satisfying, fulfilling well-balanced life both personally and professionally.

1. BUILD A SUPPORT NETWORK

Ask for help and allow yourself to be helped and contributed to. Get your children involved–work together as a team. Recruit friends, family, neighbors, bosses, work colleagues, etc. and ask for their support. Create back-up and emergency plans; always have a contingency.

2. LET GO OF GUILT

Guilt is one of the greatest wastes of emotional energy. It causes you to become immobilized in the present because you are dwelling on the past. Guilt can be very debilitating. By introducing logic to help counter-balance the guilt you can stay better on course.

3. ESTABLISH LIMITS AND BOUNDARIES

Boundaries are an imaginary line of protection that you draw around yourself. They are about protecting you from other people’s actions. Determine for yourself what is acceptable and unacceptable behavior from other people. Boundaries and limits define how you take charge of your time and space and get in touch with your feelings. They express the extent of your responsibilities and power and show others what you are willing to do or accept. Without limits it’s difficult to say “no”.

4. DETERMINE YOUR OWN STANDARDS

Get rid of the notion of being a perfectionist. Wean yourself off it by making compromises–figure out where the best places to make the compromises are without short-changing yourself, your spouse, your children, your boss, etc. Live by your own standards rather than someone else’s. Standards are about YOU and refer to the behavior and actions you are willing to hold yourself to.

5. CREATE TIME FOR YOURSELF

Being a good parent, partner and professional means being good to yourself first. Use your mind to make some affirmations for yourself. Find ways to relax, relieve tension and minimize stress. Taking some time off for yourself will not only benefit you, but it will benefit your family tremendously!

6. GET ORGANIZED.

Set priorities, work smarter not harder, delegate (and really let go!). Create lists and save them for re-use. Keep a main calendar centrally located to post everyone’s activities.

7. BE FLEXIBLE

Forgive yourself when things don’t get done. Understand that with children things change at a moment’s notice. Be ready and willing to assume responsibility for any of the tasks that need to get done at any time. Never get too comfortable, because as soon as you seem to get things under control, they change! Also, realize that in order to achieve success many women have had to give up their original goals and substitute new ones with different but equal challenges. Negotiate for what you need.

8. ENJOY QUALITY FAMILY TIME

Spend quality/focused time with your family. Give them your full attention. Develop rituals you can all look forward to. Create relationships with your spouse and children that are not incidental but rather instumental to your success.

9. FIND RELIABLE CHILD CARE

Leave your kids in capable hands. Find someone you feel comfortable and confident in. If you’re feeling ambivalent about working or about leaving your child, etc. do not show it–your child (at any age) will pick right up on it. Feel proud when you’ve found someone who fits into your needs. Get involved with your child’s care providers by communicating frequently and observing interactions between caregiver and your child.

10. ACHIEVE AN INTEGRATED LIFE

Keep things in perspective. Create harmony in your life–a mixture of work, family and friends. Remember, there is no single formula for balance. It is a personal decision how one combines spouse, children and career.



About the Submitter

This piece was originally submitted by Natalie A. Gahrmann, M.A., Success Coach and Workshop/Seminar Leader, who can be reached at coachnatalie@rcn.com, or visited on the web. Natalie A. Gahrmann wants you to know: N-R-G Coaching Associates was founded to guide
professionals who have a career plus kids in creating a life that is more balanced, fulfilling, satisfying and successful. We are dedicated to helping working parents achieve work/life mastery. To subscribe to a free weekly newsletter for working parents, send a blank email to workingparenttips-subscribe@egroups.com.

 

Sarah Kinnel

Marketing Assistant

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